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Which foods are the most healthy?  Here is a short list, based upon highest yield of Daily Value nutrients (and lowest calories) according to the USDA, provided by Nutrition Action. 

 

 

Rank	Fruits	Vegetables	Beans	Grains	Meat (lowest saturated fat)	Cold Cereal (high fiber)	Hot Cereal
1	Guava	Collard greens	Soybeans	Quinoa	Turkey breast	General Mills Fiber One, Honey Clusters	Flax-Z-Snax Wheat-Free
2	Watermelon	Spinach	Pinto beans	Pasta, whole wheat	Chicken breast	Kellogg's All-Bran, Bran Buds	Flax-Z-Snax
3	Grapefruit, pink or red	Kale	Chickpeas	Amaranth	Turkey wing	Kashi Good Friends	Arrowhead Mills Organic--4 Grain Plus Flax
4	Kiwifruit	Swiss chard	Lentils	Buckwheat groats	Veal leg, top round	Weetabix Organic Crispy Flakes and Fiber	Bob's Red Mill Organic Cracked Rye
5	Papaya	Red pepper, raw	Cranberry beans	Spaghetti, spinach	Turkey leg	Kellogg's All-Bran, Original	Bob's Red Mill Soy Grits
6	Canteloupe	Sweet potato, no skin	Black-eyed peas	Bulgur	Beef eye of round	Kashi GoLean	Alti Plano Gold Organic Quinoa
7	Apricots, dried	Pumpkin, canned	Pink beans	Barley, pearled	Chicken drumstick	Kellogg's All-Bran, Yogurt Bites	Uncle Sam Oatmeal
8	Orange	Carrots	Navy beans	Wild rice	Beef top round	Weight Watchers Flakes 'n Fiber with Oats	Kashi Heart to Heart Oatmeal
9	Strawberries	Broccoli	Black beans	Millet	Beef bottom round	Post 100% Bran	Erewhon Organic Oatmeal
10	Apricots	Carrots, raw	Small white beans	Brown rice	Turkey breast with skin	Post Spoon Size Shredded Wheat'n Bran	Nature's Path Organic Oatmeal
11	Peaches, dried	Okra	White beans	Triticale	Pork tenderloin	South Beach Diet Toasted Wheats	Quaker Oatmeal -- Regular Flavor
12	Blackberries	Brussel sprouts	Lima beans, baby	Spaghetti	Pork sirloin, boneless	Kashi Good Friends, Cinna-Raisin Crunch	Country Choice Organic Oatmeal--Regular Flavor
13	Grapefruit, white	Lettuce, raw	Kidney beans	Wheat berries	Chicken breast, with skin	Kashi GoLean Crunch	Dr. McDougall's Organic Oatmeal--Original
14	Raspberries	Potato, baked, with skin	Adzuki beans	Macaroni	Veal shoulder, arm	Post Raisin Bran	Arrowhead Mills Organic Oatmeal--Cinnamon Raison
15	Tangerines	Squash, winter	Great northern beans	Kamut	Chicken wing	Kashi 7 Whole Grain Nuggets	Quaker Low Sugar Oatmeal